Wednesday, November 23, 2011
Dr. Judith Beck suggests I say to myself, "When has not having a plan ever helped me to stay in control of my eating and lose weight and keep it off? Not having a plan is a recipe for overeating and I need to stop fooling myself into thinking that it's okay to not have one. "
"I don't necessarily need to plan every bite that I'm going to eat, but I should have a strong general plan of basically how much I'm going to consume of certain foods, drinks, and desserts. This way if I am tempted to keep eating, I can just remind myself, 'Sorry, it's not on your plan. Stick to what you had planned to eat and guaranteed once the holiday is over you will be so glad you did, especially when you get on the scale tomorrow morning. Having a plan will make it so much easier for me to stay in control and since I want to get all of the Advantages on my list, it's absolutely worth it to me to do so.' "
The quotes above are from Dr. Judith Beck, author of the Beck Diet Solution and the Beck Diet for Life books. The Beck Institute has a wonderful Diet Solution newsletter. It comes free about once a month and is chock-full of solid, practical tools and tips. You can subscribe free at this link: www.beckdietsolution.com/Subscribe-t
Freelady's Plan for Thanksgiving:
--- Drink only water. (Liquid calories are not worth it to me, and I need to actually chew all my intake to feel satisfied in my calorie range.)
--- Eat one portion of turkey, dressing, and gravy. No seconds.
--- Eat lots of non-casserole vegetables.
--- Skip the rolls and the green bean casserole. I want to be thin more than I want these.
--- Eat one portion of pecan pie.
--- Take a walk.
--- Stay accountable by reporting on my healthy choices via blog .
Monday, November 21, 2011
Disclaimer: this blog contains sports. I promise not to overdose on the football part, but I want to tell you about an intriguing thought process I've had following Sunday's NFL game between the Detroit Lions and the Carolina Panthers.
With a years-long slump, the Lions have been dismissed as a joke for years. This season they won a number of games, and loyal fans were feeling hopeful . . . . but then the quarterback, Matthew Stafford, suffered a hand injury. He believed he was ready to play, but for a number of reasons, the next game was a complete humiliation. A huge, disastrous loss. One columnist said, "Matt Stafford has forgotten how to play football."
This week's game did not start well. Right at the beginning, Stafford's team lost the ball over and over through mistakes or poor plays. The announcers were brutal. "Stafford's injury may have finished him for the near future." "It seems Stafford just doesn't have what it takes." "Looks like Matt Stafford's skills were hugely overrated." The opponent, the Panthers, took a worrisome lead.
But Matthew Stafford had NOT forgotten how to play football. He kept doing what he had been trained to do. He kept doing what he knew worked. He played through the pain. He threw a touchdown pass, and then another, and another . . . a total of five touchdown passes. Matthew Stafford set a team record for throwing the most four-touchdown-pass games. The oft-scorned Lions, with their injured quarterback, had a big, big win.
I know it's just football, but I felt the elation of that glorious comeback. I felt for the young man whose prospects looked so grim at this point in the season, but who kept at it and didn't let naysayers sap his self-confidence or focus. I knew that victory was built out of endless drills and weight-lifting and conditioning runs and playbook-study and bone-jarring practice and fiercely determined self-talk.
As I smiled and considered how great that turn-around must feel, something clicked inside and I proclaimed, "I am the Matt Stafford of weight loss!!!"
I've had my setbacks, and my seasons when it looked like success was impossible. I've had embarrassing defeats. But I have not forgotten how to play the game. I am coming back from injury and working through the pain (with doctor's advice). I am studying the playbook and attending to the recommended drills. I don't care what anyone on the sidelines is thinking; I am going to keep at it.
The fourth quarter may be a long way off, but I am still in the game. Stay tuned, sports fans! Stay tuned for the big win!
Sunday, November 20, 2011
I was explaining to a friend how SparkPeople has many avenues of positive reinforcement for healthy behaviors. "But what can you use those Spark points for?" she asked. I explained about SparkGoodies, and then I heard myself saying, "It's like the stickers kids get to put on a chart. It's an immediate, concrete reward for some accomplishment.
I do feel a childlike glee when I check off my boxes on "Other Goals" --- or when I put GOAL MET and a date by an entry on my Spark page . . . even though it's a tiny baby step. I'm so glad my Spark friends have been teaching me to identify very specific, achievable healthy behaviors to track---as well as setting up many small incremental weight goals. Getting my "stickers on the chart" does motivate me. Hopscotch, anyone?
Friday, November 18, 2011
The spinach quiche I made for a potluck luncheon tasted great, and I was pleased with several calorie-reducing steps I took. These were mini-quiche (2-bite size) with no crust.
I would like your input on the only drawback, which was a lengthy cleaning problem getting the egg out of 48 little compartments in the pans. They were non-stick pans, and I greased them well, but they still required a lot of soaking and scrubbing and soaking again and scrubbing more to get all the egg off.
Have any of you used something else for the crust function (to have the food lift out more easily), besides traditional pie crust? I avoid paper liners . . . both because I'm frugal and because I want to be a good steward of God's creation by not using unnecessary disposables. I would be grateful for any insights or suggestions.
Wednesday, November 16, 2011
I woke up this morning and thought, "This is too hard. I cannot do this the rest of my life."
Praise God, I had an answering thought quickly: "You don't have to."
"You only have to do it TODAY."
Then I revised my self-talk to say, "Just make healthy choices for breakfast. That's all you need to be concerned about right now."
I made it through today with pretty good choices. Now I'm going to set up small goals to check off, so the big task won't seem so overwhelming.
I also keep looking at the pages of my friends who have met their goals, WATERMELLEN, SLENDERELLA61, BLESSEDMAZARS, and NORTHWOODSMOM8, telling myself, "They did it, and they're still doing it. It can be done."
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